How to do it
- Stand with the feet hip-width and the bar over mid-foot.
- Hinge at the hips with soft knees until the torso is at about 45 degrees, back flat.
- Grip slightly wider than shoulder width and let the bar hang.
- Pull the bar to the lower ribs or belly, driving the elbows back.
- Lower under control to straight arms without standing up.
Common mistakes
- Standing up more with each rep.
- Jerking the bar with the hips.
- Rounding the lower back.
- Pulling to the chest with the elbows flared.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load or a pause at the belly.
Easier: Chest-supported dumbbell row, which takes the lower back out of it.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- If the lower back fatigues before the upper back, switch to a supported row.
Swaps
Full gym: T-bar row, Chest-supported dumbbell row, Seated cable row, Inverted row, Band row